chascarr
Hi, thanks for replying,
I have an
sound card and an intel processor
I have a soundcard too

Any idea what kind of soundcard ? Are you using the one that comes with your Dell ?
If so than im afraid there is not much you can do as your running Sonar X2 (not WASSAPI in Platinum) which would do a lot better than MME.
In my opinion, your only other option is to try ASIO4ALL
http://www.asio4all.com/Just do a little research on installation and set up.
Most of us use external soundcards (a break away box plugged in with USB).
But a cheap solution (if you have not got a semi pro soundcard) is to use ASIO4ALL.
It will tame the latency.
you see, when it comes to latency..it doesn't matter how good your PC is (Intel I7. exc) it all depends on your soundcard when using a digital audio workstation. If you are serious about doing music on PC I suggest you look in to future options on a soundcard. you can get a used one for under 100 USA dollars.
It only makes sense really.. You spend 100's of dollars on the software but yet the most important part is the soundcard.
It is the motor that drives the vehicle.